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04-17-2017, 11:10 AM
#141
Deload week to finish off Hypertrophy Mesocycle 1.
I'm using this time to add a few technique sessions to practice the competition lifts with very light weights.
Currently cutting down from the 183 lb (83 kg) weight class to 163 lb (74 kg). Walking around ~ 171 lb and feeling great.
Deficit Deadlift
300 x 4
300 x 4
Front Squat
130 x 4
130 x 4
Flat Dumbbell Press
45 x 5
45 x 5
Low Bar Good-Morning
75 x 10
75 x 10
Reaching Situps
Bodyweight x 10
Bodyweight x 10
Last edited by vadnov; 04-17-2017 at 11:57 AM.
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04-18-2017, 11:15 AM
#142
Leg Press
180 x 10
180 x 10
CGBP
130 x 4
130 x 4
Lat Pulldowns
80 x 4
80 x 4
Cable Upright Rows
50 x 6
50 x 6
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04-20-2017, 07:28 AM
#143
Deficit DL
150 x 5
150 x 5
Chin-ups
Bodyweight x 6
Bodyweight x 6
Lateral Raises
10 x 6
10 x 6
Reaching Situps
Bodyweight x 10
Bodyweight x 10
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04-21-2017, 07:42 AM
#144
Flat Dumbbell Press
25 x 8
25 x 8
Leg Press
85 x 12
85 x 12
Lat Pulldowns
40 x 8
40 x 8
Cable Upright Row
25 x 6
25 x 6
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04-21-2017, 11:13 AM
#145
Wrapping up my first block of new training is a good time to reflect.
On August 8, 2016, I set a goal for myself: achieving a 350 Wilks (USAPL Category 2) by August 8, 2017 in a meet. I hit 339.89 Wilks in my last meet, but I don't think I'm going to compete again by August 2017.
My next meet will almost certainly be the USAPL NJ Heavy Metal Classic, on September 24, 2017. I'm going to compete as a 163 lb (74 kg) lifter and my goal is to improve my total from 1100 lbs. Ideally, I would love to total 1155 lbs and qualify for USAPL Raw Nationals.
Last edited by vadnov; 04-21-2017 at 11:42 AM.
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04-24-2017, 01:56 PM
#146
Block Pulls
335 x 8
335 x 9
Leg Press
215 x 18
215 x 15
Skullcrushers
65 x 5
65 x 5
Low Bar Good-Morning
95 x 10
95 x 10
Block Pulls are tough!!! And doing Skullcrushers like this (Skullcrusher - YouTube) is extremely difficult. So far, I'm loving this macrocycle. Can't wait to move to the strength block, but, for now, I'm excited to be an ersatz bodybuilder.
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04-25-2017, 05:20 PM
#147
Low Bar Squat
255 x 8
255 x 6
255 x 6
255 x 5
255 x 5
255 x 6
Incline Bench Press
105 x 10
105 x 10
105 x 10
105 x 10
Cable Rows
65 x 12
65 x 12
Dumbbell Upright Rows
25 x 8
25 x 8
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04-28-2017, 08:03 AM
#148
Block Pulls
335 x 10
335 x 9
335 x 8
Barbell Rows
95 x 10
95 x 10
95 x 10
Lateral Raises
20 x 8
20 x 8
20 x 8
Last edited by vadnov; 04-28-2017 at 08:36 AM.
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04-28-2017, 06:27 PM
#149
Skullcrushers
65 x 9
65 x 8
65 x 8
65 x 8
Low Bar Squat
255 x 7
255 x 7
Cable Rows
65 x 12
65 x 12
Dumbbell Upright Rows
25 x 8
25 x 8
Reaching Sit-ups
18 x 15
18 x 10
Last edited by vadnov; 04-28-2017 at 06:42 PM.
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05-01-2017, 05:21 PM
#150
Block Pulls
350 x 9
350 x 11
Leg Press
225 x 16
225 x 18
Skullcrushers
65 x 5
65 x 5
Low Bar Good-Morning
100 x 12
100 x 12
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